The Couch to 5k plan

Week 1

Session 1


5 min walk warm up

8 X 1 min run 1 ½ min walk

5 min walk cool down




Session 2


5 min walk warm up

8 X 1 min run 1 ½ min walk

5 min walk cool down




Session 3


5 min walk warm up

8 X 1 min run 1 ½ min walk

5 min walk cool down





Week 2

Session 1


5 min walk warm up

6 X 1 ½ min run 2 min walk

5 min walk cool down




Session 2


5 min walk warm up

6 X 1 ½ min run 2 min walk

5 min walk cool down




Session 3


5 min walk warm up

6 X 1 ½ min run 2 min walk

5 min walk cool down





Week 3

Session 1


5 min walk warm up

2 X 1 ½ min run 1 ½ min walk 3 min run 3 min walk

5 min walk cool down




Session 2


5 min walk warm up

2 X 1 ½ min run 1 ½ min walk 3 min run 3 min walk

5 min walk cool down




Session 3


5 min walk warm up

2 X 1 ½ min run 1 ½ min walk 3 min run 3 min walk

5 min walk cool down





Week 4

Session 1


5 min walk warm up

3 min run 1 ½ min walk

5 min run 2 ½ min walk

3 min run 1 ½ min walk

5 min run

5 min walk cool down




Session 2


5 min walk warm up

3 min run 1 ½ min walk

5 min run 2 ½ min walk

3 min run 1 ½ min walk

5 min run

5 min walk cool down




Session 3


5 min walk warm up

3 min run 1 ½ min walk

5 min run 2 ½ min walk

3 min run 1 ½ min walk

5 min run

5 min walk cool down





Week 5

Session 1


5 min walk warm up

5 min run 3 min walk

5 min run 3 min walk

5 min run

5 min walk cool down




Session 2


5 min walk warm up

8 min run 5 min walks

8 min

5 min walk cool down




Session 3


5 min walk warm up

20 min run

5 min walk cool down





Week 6

Session 1


5 min walk warm up

5 min run 3 min walk

8 min run 3 min walk

5 min run

5 min walk cool down




Session 2


5 min walk warm up

10 min run 3 min walk

10 min

5 min walk cool down




Session 3


5 min walk warm up

25 min run

5 min walk cool down





Week 7

Session 1


5 min walk warm up

25 min run

5 min walk cool down




Session 2


5 min walk warm up

25 min run

5 min walk cool down




Session 3


5 min walk warm up

25 min run

5 min walk cool down





Week 8

Session 1


5 min walk warm up

28 min run

5 min walk cool down




Session 2


5 min walk warm up

28 min run

5 min walk cool down




Session 3


5 min walk warm up

28 min run

5 min walk cool down





Week 9

Session 1


5 min walk warm up

30 min run

5 min walk cool down




Session 2


5 min walk warm up

30 min run

5 min walk cool down




Session 3


5 min walk warm up

30 min run

5 min walk cool down





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Address

The Pingles Stadium, Nuneaton, United Kingdom, CV11 4LX